1. Almonds. High in the antioxidant vitamin E, these flavorful nuts help prevent achy muscles. Their protein and fiber keep your tummy from growling on runs, too. And they’re portable! Grab a handful for your morning snack up to five times per week.

2. Oranges. Running can damage muscles, and oranges are an excellent source of vitamin C, a nutrient that helps them heal. Vitamin C can also help you absorb more iron, an important mineral that helps prevent fatigue and low energy. Eat an orange or drink 8 ounces of orange juice every day.

3. Sweet potatoes. This tasty veggie ranks high in energy-supplying carbs and beta carotene, plus minerals like potassium and magnesium, which runners lose through sweating. A medium-size sweet potato has only about 100 calories; two to three times a week, eat one.

4. Tuna. To help repair muscles after a workout, runners need about 60 to 90 grams of protein per day. (That’s more than nonrunners need.) Tuna is an easy source—just 4 ounces can supply around half your daily protein requirement (about the same as 2 cups of black beans)—and is full of heart-healthy omega-3 fatty acids. Eat 4 ounces of canned light, water-packed tuna twice a week.

Jenny Hadfield is our Girls Gotta Move Running Club coach and a certified personal trainer.

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